SRAugust2015

Average Weekly Training Hours 01:46
Training Load By Week
Average Weekly Training Hours 01:46
Training Load By Week
Sample Day 2
3mi
3 miles

3 miles easy
conversational pace
nose breathing
add a few 10 sec strides at random

Sample Day 2
0:20:00
strength/core

Basic Core/Functional Session.

Duration : 15-20min.

Done 1-2 times per week in season.

Start with : http://www.youtube.com/watch?v=FRmFiQ6lBn4

Then do:
-2 x 10 each leg single leg deadlifts, no weight or weight vest
-2 x 30sec each : plank, side plank, supine plank
-2 x 10 reps push ups (progress to push ups w/feet on ball or bosu)
-2 x 30 stretch cordz w/freestyle pull (keep the elbow up)
-2 x 10-12 presses : iso hold stretch cord antirotation : http://www.youtube.com/watch?v=oCZ8JXEDSgA

Sample Day 3
0:45:00
pick ups

Do this on a soft surface, dirt road or track if possible
wu:15 minutes easy to steady-do some dynamic stretching, then jog 5 minutes.. then into ms.
ms: do 6x10-12second pick ups.. quick turnover, powerful/ but controlled push.... jog 45 sec to 1 minute between these pick-ups
cd-10 min jog home

Sample Day 4
3mi
3 miles

3 miles easy
conversational pace
nose breathing
add a few 10 sec strides at random

Sample Day 6
6mi
6 miles

do this at your long run pace from your pace zones
add 3-5 20 sec strides at random
conversational pace
nose breathing

Sample Day 7
0:40:00
choice

swim, bike, hike, yoga...
something other than running...

Sample Day 9
0:20:00
strength/core

Basic Core/Functional Session.

Duration : 15-20min.

Done 1-2 times per week in season.

Start with : http://www.youtube.com/watch?v=FRmFiQ6lBn4

Then do:
-2 x 10 each leg single leg deadlifts, no weight or weight vest
-2 x 30sec each : plank, side plank, supine plank
-2 x 10 reps push ups (progress to push ups w/feet on ball or bosu)
-2 x 30 stretch cordz w/freestyle pull (keep the elbow up)
-2 x 10-12 presses : iso hold stretch cord antirotation : http://www.youtube.com/watch?v=oCZ8JXEDSgA